25/04/2026
Diet and Hydration
• Carb-load properly: Aim for 8-12g of carbs per kg of body weight in the 24 hours before the race, prioritizing easy-to-digest foods like white rice, pasta, bananas, and white bread. Keep fat and protein intake low to avoid digestive issues.
• Stick to familiar foods: Avoid new or spicy meals to prevent stomach upset.
• Hydrate consistently: Drink 1.5-2L of water throughout the day, but don’t overdo it right before bed to avoid nighttime bathroom trips.
Rest and Activity
• Light movement only: Do a short, easy 3-5km run or walk to ease nerves, but avoid intense exercise. Your body needs to recover.
• Prioritize sleep: Aim for 7-9 hours of quality sleep. If you’re anxious, establish a relaxing bedtime routine like reading or gentle stretching.
Kit and Logistics
• Lay out all essentials: Prepare your running clothes, shoes, socks, hat, gloves, watch, earbuds, and race bib. Check the weather to dress appropriately (e.g., lightweight layers for cool mornings, sun protection for hot days).
• Charge electronics: Ensure your watch, phone, and any other devices are fully charged.
• Check the course: Review the route map to note key sections like hills, water stations, and turns so you know what to expect.
• Pick up your bib: Collect your race number, timing chip, and any other materials if you haven’t already.
• Plan your morning: Decide what time you’ll wake up, eat, and travel to the start line. Allow extra time for unexpected delays.
Mental Preparation
• Stay positive: Visualize yourself running well and crossing the finish line. Remind yourself of all the hard work you’ve put in.
• Avoid overthinking: Don’t obsess over pace or potential challenges. Trust your training and focus on taking it one step at a time.
